2017 July 5 WOD

Posted: July 4, 2017 in Uncategorized
Warm-up

EMOMx9
Minute 1: 2 Power Cleans + 3 Front Squats
Minute 2: 30 Double Unders or 45 seconds of jumping
Minute 3: Rest/Stretch 

Metcon – “Optimus Prime”

AMRAP 7
Wall Balls (20/14)
Beginning at 1:00, complete 5 Deadlifts (225/155) EMOM

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Comments
  1. jks says:

    Warm Up 115#
    Rnd 1 – 16 DUs + SUs, rnds 2&3 85 SUs
    Metcon 14# WB & 185# DL
    60 WB … 30+10+5+5+5+5

  2. bigdolan says:

    Warmup
    185,205,225
    Jumps with fake handles

    Metcon
    76 Rx
    Was unbelievably terrible

  3. Rob H. says:

    80 rx
    I got 84 but first 4 no reps. Aimed at the wrong line.
    Extra
    100 GHDs (50 w/20#med ball & 50 regular)

  4. Justin Harrison says:

    110 reps Rx

  5. Jennie says:

    530 class

    Warm up
    125#
    Sit ups for DU, still have calf/shin prob
    Stretch

    140 reps RX’d
    Focused on breathing, quick transitions and not blowing up the 1st couple of minutes

  6. Doug Barnwell says:

    Warmup:
    135/185/185 RX

    Metcon:
    105 RX

  7. Jimhen says:

    EMOM. 135

    Optimus Prime
    124RX

  8. Dave says:

    Warm up. 95# SU
    Metcon 185 # DL only did 3 reps per round. Total 57 WB 14#

  9. Haley says:

    EMOM: ✔️
    85#
    1st round DU attempts for 45 sec
    Round 2&3: 30 DUs
    Stretchy stuff

    AMRAP: 54
    125# DL
    12# WB

  10. Monique says:

    Warm up
    5 front squats from the rack @65#

    Optimus Prime – 92
    14# WB
    105# Deadlift

    Afterclass
    30 slow Cals on the bike
    1 short board @Sno Cones

  11. Josh says:

    EMOM:
    115# PC and FS
    Penguin Jumps

    Metcon:
    71 Wall balls @15#
    205# Dead Lifts

    Got a pull up!!

  12. jkeel 42/5'9/180ish says:

    EMOM:
    135#
    DU unbroken
    30 reps in :14/:14/:12

    Metcon:
    225#
    20# WB
    25/23/12/8/10/10
    88 reps
    Hit the wall rnd 3.

  13. Kimberley says:

    Emom ✔️
    55#/65# PC&FS
    DU practice, got a few successes

    Metcon 85 reps
    10# WB 24/9/10/10/10/10/12
    85# DL

    A lot tougher than I expected

  14. Kent says:

    Away
    115# cleans -3, & FS-2. X9
    DL’s x5: 135/155/175/195/205/205

  15. mlday says:

    CTM activation/mobility
    CTM C/J emom x 6
    Metcon rx
    141 WBs (30/20/20/20/18/15/18)
    CTM deadlifts worked up to 225# 3rep

  16. Brett Christensen says:

    1.) PC:
    75% 5 * 3 = 215 TNG
    2.) PJ from a rack:
    65% 5 * 3 = 185
    3.) PP from a rack:
    75% 5 * 5 = 170
    4.) For time:
    15-12-9-6-3 DLs @ 245
    30-24-18-12-6 GHDs
    5:21
    5.) Gymnastics:
    3 rounds of 21 C2Bs, :30 rest
    :25/1:07 11 then singles hand cracked pretty good/1:30 all singles
    6.) Row:
    8 * 30 cals, :30 rest
    1:26/1:24/1:36/1:24/1:28/1:31/1:32/1:22, total time = 15:03

  17. Brian Carr says:

    Sore from hero workout day prior. Pre warm up and warm up smoked me didn’t have much left for actual workout but worked through it. 215# for deads scaled to 2-3 reps.12# ball @ 32 reps

  18. Matt Z. says:

    116

  19. Matt g says:

    135wb rxd
    Did emom snatches and front squats (snatches being a weakness working to make a strength)

    Then did 3 sets of 15 ghds

  20. Cara says:

    Warm-up: 85/105/105 – Dubs – Stretched

    AMRAP: 101
    14# WB
    135# DL (about 55% of my 1 rep) all unbroken

  21. The Haggs says:

    Joe
    97 total @ 20# WB
    185# DL

    Hollie
    88 total @ 14# WB
    135# DL

  22. Pete says:

    84 reps w 20# wb
    155# dl
    my first wallballs in 2-3 months due to knee. not pretty!

  23. Megan says:

    75# 2 rds then 95-105 the remainder
    Dubs

    86reps two of my least favorite movements 😜

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